This post may contain affiliate links. Read my disclosure policy.
A free 7-day, flexibleweight loss meal planincludingbreakfast,lunchanddinner ideasand a shopping list.All recipesinclude macros and Weight Watchers points.
Free 7 Day Healthy Meal Plan (March 25-31)
Spring and Easter! Sounds perfect to me! I know winter is refusing to leave some areas- but warmer weather is on the horizon! Hosting the family this year? This Veggie, Ham and Cheese Breakfast Egg Casserole is the perfect way to start the day. Bloody Mary Deviled Eggs, this vibrant Pea Salad, Slow Cooker Spiral Ham with Apricot-Dijon Glaze, Roasted Asparagus and these adorable Easter Egg Cakes Balls are sure to please every palate!
With grocery prices soaring, many of us are having to adjust, scale back and/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plansby signing up for Relish+ (get a 14-day free trial here!
Ultimate Skinnytaste Meal Planner
Get the Skinnytaste Ultimate Meal Planner! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!
Buy the Skinnytaste meal planner here:
A note about WW Points
If you’re following Weight Watchers, all the recipes here have been updated to reflect the new Weight Watchers program, with points displayed under the recipe title. The ww button in the recipe card takes you to the Weight Watchers website where you can see the recipe builder used to determine those points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are also updated!
About The Meal Plan
If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc. or swap recipes out for meals you prefer, you can search for recipes by course in the index. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc.
There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.
Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!
Meal Plan:
Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to make all meals on the plan.
My 5 Favorite Sales Right Now
Check out my 5 favorite sales happening this weekend:
- Amazon Big Spring Sale: Check out my cooking and organization deal picks plus ALL my cookbooks are on sale!
- Ulta Semi-Annual Beauty Event: Get 50% off different beauty and skincare products until March 28.
- Target Spring Sale: Get50% off patio furniture and 20% off spring basics, like this top.
- Anthropologie Spring Decorating Event: Get 30% off decor and furniture. I like this monogrammed doormat and this pretty mirror.
- Williams-Sonoma Spring Savings Event:Up to 50% off Staub, Le Cruset, Breville, and more.
MONDAY (3/25)
B: Cottage Cheese Egg and Sausage Frittata with 1 cup mixed berries
L: Turkey Club with an apple
D: Balsamic Roasted Veggies and White Bean Pasta
Total Calories: 1,116*
TUESDAY (3/26)
B: Cottage Cheese Egg and Sausage Frittata with 1 cup mixed berries
L: LEFTOVER Balsamic Roasted Veggies and White Bean Pasta
D: Slow Cooker Chicken Tacos
Total Calories: 1,144*
WEDNESDAY (3/27)
B: Cottage Cheese Egg and Sausage Frittata with 1 cup mixed berries
L: LEFTOVER Balsamic Roasted Veggies and White Bean Pasta
D: Instant Pot Turkey Meatball and Ditalini Soup and 2 Easy Garlic Knots
Total Calories: 1,162*
THURSDAY (3/28)
B: Cottage Cheese Egg and Sausage Frittata with 1 cup mixed berries
L: LEFTOVER Instant Pot Turkey Meatball and Ditalini Soup
D: Ground Beef and Broccoli Stir Fry with ¾ cup brown rice
Total Calories: 1,099*
FRIDAY (3/29)
B: Hummus Avocado Toast
L: Soba Noodle Veggie Stir-Fry
D: Fish Florentine with Mashed Cauliflower
Total Calories: 1,150*
SATURDAY (3/30)
B: Greek Cottage Cheese Bowl (recipe x 4)
L: Turkey Club (recipe x 4) with an apple
D: DINNER OUT
Total Calories: 632*
SUNDAY (3/31)
B: Bloody Mary Deviled Eggs and Strawberry Scones
L: Artichoke Pie and Navel Orange Salad with Avocado
D: Honey Baked Spiral Ham, Pea Salad, Roasted Carrots and Garlic Mashed Potatoes
Total Calories: 1,352*
‘*This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.
Shopping list
Produce
- 2 (12-ounce) containers fresh strawberries
- 1 (6-ounce) container fresh blueberries
- 1 (6-ounce) container fresh raspberries
- 1 (6-ounce) container fresh blackberries
- 2 medium lemons
- 2 medium limes
- 6 medium oranges
- 5 medium apples
- 1 small (5-ounce) PLUS 2 large (7-ounce) Hass avocados
- 1 medium PLUS 1 large red bell pepper
- 1 medium yellow or orange bell pepper
- 2 medium zucchini
- 1 medium yellow squash
- 2 large heads garlic
- 1 (1-inch) piece fresh ginger
- 1 medium shallot
- 2 small radishes
- ½ pound sliced mushrooms
- 2 large heads broccoli florets
- 1 medium head cauliflower
- 2 pounds (4 medium) Yukon Gold potatoes
- 2 pounds PLUS 1 large carrots
- 1 small bunch celery
- 3 Persian (mini) cucumbers (or 1 small English)
- 1 small bunch scallions
- 1 small bunch cilantro
- 1 medium bunch Italian parsley
- 1 small bunch/container fresh basil
- 1 large bunch/container fresh dill
- 1 small bunch/container fresh thyme
- 1 small bunch/container fresh mint
- 1 (1-pound) bag/container baby spinach
- 1 (5-ounce) bag/container baby arugula
- 1 small head iceberg lettuce
- ½ small head red cabbage (or 1 small bag pre-shredded)
- 2 dry pint cherry tomatoes
- 2 large vine-ripened tomatoes
- 1 small PLUS 1 medium red onion
- 1 small PLUS 1 medium PLUS 1 large yellow onions
Meat, Poultry and Fish
- 1 package center-cut bacon
- 1 package turkey bacon (can sub 2 slices center-cut bacon in Deviled Eggs, if desired)
- 1 link Italian chicken sausage
- 1 ½ pounds boneless, skinless chicken breasts
- 1 pound 93% lean ground turkey
- 1 pound 93% lean ground beef
- 1 ¼ pounds (4) thick skinless white firm fish fillets (such as grouper, flounder, bass or halibut)
- 1 (6 to 8-pounds) fully cooked spiral bone-in ham
- 1 pound sliced deli turkey breast (I like Boar’s Head)
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Light mayonnaise
- Balsamic vinegar
- Dijon mustard
- Italian seasoning
- Crushed red pepper flakes
- Adobo seasoning
- Garlic powder
- Cumin
- Bay leaves
- Reduced sodium soy sauce*
- Honey
- Toasted or regular sesame oil
- Everything bagel seasoning (optional, for Avocado Toast)
- Sriracha sauce
- Coconut aminos (can sub soy sauce in Soba Noodles, if desired)
- Old Bay seasoning
- Vanilla extract
- Red wine vinegar
- Toasted sesame seeds
- Ground ginger
Dairy & Misc. Refrigerated Items
- 1 (18-pack) large eggs
- 1 small container hummus (or ingredients to make your own)
- 1 (6-ounce) PLUS 1 (32-ounce) container low fat cottage cheese (I like Good Culture)
- 1 (16-ounce) container nonfat plain Greek yogurt (I like fa*ge or Stonyfield)
- 1 small container light sour cream
- 1 small box butter
- 1 small tub whipped butter (can sub regular butter in Mashed Potatoes, if desired)
- 1 (8-ounce) block reduced fat cream cheese
- 1 small container feta cheese
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 medium wedge fresh Parmesan cheese
- 1 small wedge fresh Pecorino Romano cheese
- 1 (8-ounce) container half and half
- 1 pint 1% buttermilk
- 1 (8-ounce) container nonfat milk
Grains
- 1 small loaf sliced whole grain bread (I like Dave’s Killer Bread)
- 1 (1-pound) package fusilli pasta (I like Delallo)
- 1 (1-pound) package ditalini pasta
- 1 (8-ounce) package uncooked soba noodles
- 1 small package corn tortillas (you need 12)
- 1 small package dry brown rice (or 3 cups pre-cooked)
- 1 small package unbleached all-purpose flour
- 1 small package whole wheat flour
- 1 package seasoned breadcrumbs
Canned and Jarred
- 1 (15-ounce) can cannellini beans
- 1 small jar pesto (or ingredients to make your own)
- 1 (32-ounce) carton reduced sodium chicken broth
- 1 (15-ounce) can chicken broth
- 1 small jar salsa
- 1 small jar cornichons
- 1 medium jar pitted Kalamata olive
- 1 (15-ounce) can artichokes in water
- 1 small jar creamy nut butter
- 1 (28-ounce) can diced San Marzano tomatoes (I like Tuttorosso)
- 1 small can pineapple juice
Frozen
- 1 (1-pound) package petite peas
- 1 (9-inch) pie crust
Misc. Dry Goods
- Cornstarch
- Baking powder
- 1 small package granulated sugar
- 1 small package brown sugar
*You can buy gluten free, if desired
